Before workout diet hindi/ Pre workout diet hindi/befoere and after workout diet hindi
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Welcome back, babes! 💜 Today I am talking about 3 crucial steps to take after a workout. Don’t leave the gym and miss out on the opportunity to grow the GAINZ! Xo
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In this video you’ll learn exactly what to eat after a workout to build muscle and burn fat.
This is question I get asked a lot of guys who just started training and they’re just not sure what type of food to aim for after a workout. On top of that there’s a lot of marketing out there trying to sell you all sorts of weird supplements and things you “need” to eat after your workouts.
So with this video I decided to clear things up and give you clear examples of what my meals look like, what are the macro nutrients to aim for and to what extent does this even matter when you’re trying to gain muscle and burn fat.
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The goal of the post-workout meal is to provide your body with protein to aim muscle hypertrophy and with carbohydrates to replenish glycogen that you’ve used up with training.
To burn fat one has to be in a caloric deficit and “fat burning food” is simply another marketing trick. Save your money.
Your best bet as far as “fat burning food” goes is to be on a high protein diet which is something you have to be on anyway if your goal is optimize muscle gain.
Your body will spend about 10% of your total caloric intake as Dietary Induced Thermogensis. If you eat 2000 kcal about 200 kcal will be used to process that food.
This isn’t something you should be concerned with. Fat loss is about the caloric deficit on a weekly basis.
As far as muscle building it’s important to understand that your body is in a constant process of building and re-building tissue.
In the past guys used to rush to get protein instantly after the workout is done. Now we know the window is much longer that just 30 minutes. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/
– Protein is the priority after workout. What about carbohydrates? Carbohydrates serve to replenish our glycogen reserves. In a scenario where you do multiple workouts per day or an evening workout followed by a morning workout the next day it’s critical to replenish these reserves.
– The glycogen replenishment process can last up to 24 hours. http://www.ncbi.nlm.nih.gov/pubmed/1901662
– Typically the way diets for performance are setup are moderate protein, moderate to high carbs and low to moderate fats. Fats are usually not the present in large amounts.
– Your post-workout meal, the meal after a workout will be high in protein, moderate-high in carbs and low to moderate in fat. For specific food choices go with the unprocessed whole foods you like to eat.
Examples for protein:
Leaner sources are your best option since the fat intake isn’t very high. So chicken and turkey breast are great.
Cottage cheese and eggs as well (controlling how many yolks you eat)
Then on top of that leaner cuts of beef, seafood and fish are good as well. And lastly if you’re struggling to hit the daily protein just get Whey Protein.
Examples for carbohydrates:
Things like Rice, Potato, Bread, Oats, Pasta and Fruits are great options.
Carbs will easily shot up if you’re not careful with the amount of processed food you get.
Examples for Fat:
Omega 3 (couple of grams a day), yolks, meat and cooking Oil.
As you get your protein you’ll inevitably get a lot of fat with it.
If you need extra fat you can always get some nuts or dark chocolate.
Where to get Fiber from:
This is what most people struggle with and it is the key to good health and less hunger.
Fiber comes from starchy carbs such as oats, brown rice, sweet potato. Lentils like green peas, beans. And veggies and fruits.
Your diet should include a variety of veggies and fruits.
Veggies are your tool to increase food volume without adding extra calories. The most what you see on your plate should be veggies.
For meal frequency anywhere between 3-6 will be fine. Do what you can consistently hit your daily macros with.
A lot of guys focus on what to eat after a workout without even knowing their total daily macros and calories.
Your daily calories, macro-nutrients, fiber and water intake will yield 90% of the results. All the other things like meal frequency, timing and supplements combined make very little difference.
Let me know in the comments if you have any questions.
Talk soon, Mario
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Here are some easy, delicious & nutritious meals I love to fuel my body with after a tough workout! Enjoy 👊🏼
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In this video i am gonna tell you the best nutrition for your pre workout and post workout meal at gym !
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If you’re attempting to lose weight, post workout meals or snacks are an important aspect of your diet. After a taxing workout, select something to eat that has the right mix of healthy carbohydrates and protein to replenish your body. It is wise to select low calorie foods that will keep you satisfied, post workout. In the following video, you’ll learn what to eat after a workout for weight loss.
To determine which foods can be beneficial after exercising, it’s vital to know how physical activity impacts your body. To acquire fuel during exercise, your muscles use up stored glycogen. This causes your muscles to be somewhat glycogen-depleted. Several proteins in your muscles also get damaged.
At the end of your workout, your body endeavors to recreate its storage of glycogen and rebuild the broken-down muscle proteins. Consuming the proper nutrition sources right after you finish working out can speed up this process. It’s crucial to consume protein and carbs post-workout.
The Following Foods are Most Recommended After You Exercise
The first meal should be consumed 30 to 60 minutes after you exercise, which can consist of:
Smoothies Dairy products such as yogurt and milk are twice as effective, as they offer both carbs and protein. Bananas are full of magnesium and potassium, which are essential for optimal muscle functionality. Make a smoothie comprised of protein powder, your choice of fruit, low-fat frozen yogurt, or low-fat milk to offer your body with what it needs to recover (and satisfy your sweet tooth in the process).
Protein Shake Combine whey protein or vegan powder with carb rich foods, like juices, milk, and shakes, as well as some extras like fruit and peanut butter. When consumed after a powerful exercise session, your energy will be restored, your immune system will be boosted, and your body fat will be burned.
Whole-Wheat Tuna Sandwich You can get full from eating just half of a sandwich, and get the nutrition your body requires in the process. The mix of the lean-protein tuna and the complex-carb bread will offer a balanced mix of vitamins, fiber, and minerals. To add some flavor to the sandwich, pour in some olive oil or lemon juice, both of which are low in calories.
Eggs An egg is a complete source of protein. Regardless of how you like them – scrambled, poached, sunny side up, or over easy – eggs are comprised of essential omega-3 fatty acids, amino acids, and vitamin D, which alleviates muscle damage. As a versatile food, eggs can be eaten with onions, peppers, avocado, lean turkey, or toast.
Consider making the following meals after your workout:
• Cottage cheese and fruit.
• Scrambled eggs with onions, spinach, mushrooms, and bell peppers.
• Avocado and egg omelet.
• Salmon and sweet potato.
• Whole grain cereal with skim milk.
• Sweet potato (mashed) with chicken.
• Oatmeal, whey protein, and almonds.
Now if you Have a favorite post workout meal of your own to share? Post it in the comments below!
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Thank you guys for visiting my channel! I want you to come along in this ride and help me change the world. It has always been a biggest confusion among the people that what should we eat before & after our workout for maximum results. So today I, Nikhil Nautiyal will help you clearing all doubts. So make sure you watvh this video till the very end. Thank You Very Much.
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What to eat before gym and what to eat after gym workout. If you put this into practice this will change your workouts forever.
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Bhojan karne ke bad hum kabhi kabhi bholkar kuch aisa kaam karte hain jise humare sharir per aur swasthay per bura prabhav padta hain. Aaiye jane inke bare mein aur inse hone wali problems ko aur ho sake to inse bachne ki koshish karein.
1. Thanda Pani na piye
2. No Smoking
3. Tea ni piye
4. Fruits na khaye
5. Bhojan ke baad sona ni chaiye
6. Bhojan ke baad nahaye nahi
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